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High Fiber Diet

Fiber Facts

Fiber is a complex carbohydrate that is part of a plant that cannot be digested. Thus, it adds virtually no calories to the diet. Dietary fiber provides a feeling of fullness and adds bulk in the diet. Fiber is classified as water soluble and water insoluble.

Aim for 20-35 grams of fiber every day:

Type

Effects

Sources

Soluble Fiber : Attracts water and turns to a gel during digestion.

Delays the time it takes for the stomach to empty which may enhance weight loss efforts by helping you feel full for a longer period of time;

Lowers cholesterol;
Helps minimize diarrhea;
Helps manage blood glucose.

Oat bran, barley, rice bran, brown rice, lentils, dried beans and peas, nuts, seeds, some fruits and vegetables, and psyllium (found in some cereals and fiber supplements).

Insoluble Fiber : Passes through your digestive tract virtually intact.

Helps prevent constipation;

May help prevent colon cancer.

Wheat bran, corn bran, whole-grain breads and cereals, vegetables, fruit skins, and nuts.

  

Tips for increasing the fiber in your diet

  • Eat more whole-grain bread, including whole wheat tortillas and baked goods made with whole grain flours.
  • Choose whole grain pasta (such as whole wheat), brown rice, wild rice, bulgur, millet, barley and buckwheat.
  • Snack on popcorn instead of potato chips, or try dried fruits and nuts.
  • Choose fresh fruits over juice.
  • Eat fruits and vegetables with the skin on (apples, pears, peaches, baked potatoes, sweet potatoes).
  • Substitute legumes (beans, lentils, peanut butter) for meat at least twice a week or add cooked navy, kidney, pinto beans or chickpeas to soup.
  • Select high-fiber cereals for breakfast or mix a high-fiber cereal, such as All-Bran or Fiber One, with your favorite brand. Add some fresh fruit.
  • Drink 8 cups or more water to keep fiber moving through your body.
  • Use fiber supplements only if instructed by your physician or a registered dietitian.  

Sample Menu for 35 Grams of Fiber:

Meal/Snack

Food

Serving Size

Fiber (grams)

Breakfast

High-fiber cereal like All-Bran or Fiber One

Banana

½ cup

½

13

1

Lunch

100 percent whole-wheat bread

Tomato

Apple with skin

 

2 slices

2 slices

1 medium

 

4

1

4

 

Dinner

 

 

 

Baked potato with skin

Cooked peas

Strawberries

 

1 medium

½ cup

1 cup

 

4

4

3

 

Snack

Popcorn, air popped

1 cup

1

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Additional Fiber-Containing Foods

Food

Serving Size

Fiber (grams)

Breads/Cereals/Grains:

  Orowheat Bagel

  Orowheat English Muffin

  Brown rice

  Whole wheat pasta

  Couscous or macaroni

  Oatmeal

   Zen Bakery Fiber Cake

  Raisin Bran

  Kashi Go Lean Cereal

  Grape-Nuts  

 

1

1

1 cup

1 cup

1 cup

1 cup

1

1 cup

¾ cup

½ cup

 

9

4

4

6

2

4

13

8

10

6

Beans:

  Baked beans, chickpeas

  Black, kidney or pinto beans  

  Lentils

 

½ cup

½ cup

½ cup

 

6

7

8

Vegetables (raw):

  Carrots

  Celery

Vegetables (cooked):

  Broccoli or corn

  Spinach

Fruit :

  Orange

  Grapes

 

1

1 stalk

 

½ cup

½ cup

 

1 medium

1 ½ cups

 

2

1

 

2

3

 

3

2

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